For those of us who suffer from depression, bipolar disorder, or schizophrenia finding healthy snacks can be hard. You crave a snack that comforts you, so of course fried anything sounds great, sugary snacks like ice cream seem to lend a comforting hand, and who doesn’t love a bowl of super cheesy mac and cheese? These types of snacks offer immediate, but short-lived comfort and cause weight gain. So what can you snack on that’s not only comforting, but also good for your mood?

Here are five healthy and nutritious snacks for depression, bipolar disorder, and schizophrenia that can improve your mood:

1. Turkey

While most of the various lean meat sources of protein will be a great snack for depression, turkey is by far the number one option. Turkey has a high level of tryptophan, which is a chemical that can stimulate the production of serotonin. Serotonin is a chemical that makes you feel good and your body produces it naturally.

2. Low-fat dairy

Low fat cheeses, skim milk, and yogurt are just a few healthy snacks for bipolar disorder, depression, and schizophrenia. They are rich in protein, which will induce your body into a feeling of relaxation and well-being. They are also dense in vitamin D and calcium, two great ingredients for stabilizing your moods.

3. Whole grains

Foods that are high in fiber can help you fight mood swings, making this a healthy snack for schizophrenia, as well as a good healthy snack for bipolar disorder. Complex carbs can improve your mood quickly. Some ideas for whole grain snacks for schizophrenia include brown rice, sweet potatoes, whole wheat or grain pastas, and oatmeal. All of these will help your body to release serotonin too.

4. Turmeric

If you are feeling out of sorts, depressed or your moods are not stable, anything with turmeric can help turn things around. This bold spice is also a great for its anti-inflammatory properties. Try adding a pinch of turmeric to hummus and use whole-grain tortilla chips to dip for an all-around great snack for bipolar disorder.

5. Dark chocolate

Yes, yummy dark chocolate really can be a healthy snack for bipolar disorder. A small piece of dark chocolate can not only help your cardiovascular system by relaxing the blood vessels, it can also release serotonin. It is called the feel good food because it really will help improve your mood. Be careful though, dark chocolate can be quite calorie dense, just a small piece will have about 150 calories, so just a little will do. Add it to your oatmeal or whole-grain muffins for a complete, mood-improving snack.